hill side fitness

The perfect arm and shoulder work out! 💪😎

I always warm up every set with alternating bicep curls until I feel tired or you can do 4 sets of 12!
Shoulder lateral front raises 4 sets of 10-12 reps
Shoulder side lateral raises 4 sets of 10-12 reps
Shoulder press 4 sets of 10 reps
Bicep curls 21s - do a half rep starting from the bottom and raising it mid way for 7 reps - then start the rep at the halfway height and curl upwards only lowering the weight to half way (about level with the belly button) for 7 reps - then 7 full range of motion bicep curls (to make 21 reps!)
And upper right rows (bring your elbows up so that your arms are elevated to a straight line as you can see in the video!) 4 sets of 10 reps
Don't be afraid to switch up the order! If you're up for a challenge try supersetting any variation of the above work outs, for an extra burn try pausing and holding the rep for 3-4 seconds before slowly releasing the weight 😎💪

My all time favorite glute growing exercise! Hip thrusts are fantastic but I highly recommend doing a burn out set with single leg thrusts for maximum growth! 🙌🍑